Tag: Flo

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90s Summertime

AO: the-knoll
Q: El Capitan
PAX: morning stār, Pebbles, Sooie, The Banker, AAA, El Capitan, Ex-Pat, FLO, Sparrow, Timber, Malibu, @fishbiscuit (2.0), @tonks (2.0), @bumblebee (2.0), @icebox (2.0), @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
FNGs: 4 @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
COUNT: 19
CONDITIONS: Humid, upper 70s

TUNES: 90s jamzz

WARMUP:

My Climb Warm-up Routine
– downward dog / cobra
– power merkins (3x per side)
– deep calf stretch
– PE back stretch
– lower back stretches

– Mosey around back stop to center of field

THE THANG:

Part 1: Duck, Duck, Goose on the Plank!

– Duck PAX are all planking in a circle. Tagger chooses a “goose!” who will sprint around the circle to return to their spot. Instead of chasing, tagger does 10x Side Straddle Hops. Whoever is last to plank is “it”. (We had several close races!)

Part 2: Water Balloon Challenge

– 16x reusable water balloons contain laminated slips of paper with various workouts & are hidden around the playground.

– All PAX will hold a squat while one looks for a water balloon. He or she may pelt the PAX with the water balloon upon returning. All PAX will perform the exercise written within. Wash, rinse, repeat.

Cool down: Mosey’d a caboose-is-loose around the-knoll, then convened at playground for three minutes of Freddy Mercuries.

MOLESKINE:

– Count Off
– Name-O-Rama
– Welcomed aboard 4 FNG’s visiting Uncle Sooie’s family from Central Florida. All had excellent F3 name choices.

ANNOUNCEMENTS:

Black Lung & Hair Band to Co-Q a 4th of July convergence beatdown at greenmachine :flag:

COT:

“You are as important as you make another person feel.”
-Rabbi Lord Jonathan Sacks

I am so grateful for the men who make the-knoll such a positive, encouraging place to get stronger. I encourage y’all to be aware of the “least of these”, to see each person as a unique individual made in God’s image who is worthy of respect. Rather than seek glory for ourselves, seek the good of others in quiet service, empathy, and kindness.

Closed in prayer.

It was an honor to lead y’all this morning! :el-capitan:

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Crazy Train!!!! :pain-train:

AO: pain-train
Q: Toothless
PAX: Wolfpack, The Merchant, Timber, FLO, Nubbins, Pitmaster, Cheeks, Pitmaster
FNGs: 1 Pitmaster
COUNT: 8
CONDITIONS: Sublime, almost crisp at 61º which was a blessing given the previous days of the week

WARMUP:
Everyone grabs a Cindy, carry it to church parking lot
30 x SSH
12 x Willy Mays Hays, 2 each side
30 count x Toe Touch
30 count x Flamingo, both sides
10 x Michael Phelps
10 x Scorpions OYO

THE THANG: Four Corner Dora

Partner travels around 4 corners of the main lot with a mosey/shuffle/mosey/shuffle per the 4 sides. Wait for group 6 to change exercises (low plank/pick up reps).

Complete the following as a pair:
– 50 x 10 Count Body Builders w/ Block, i.e. Blockee Builders
– 100 x Goblet Squats
– 200 x Curls
– 300 x Bench Press

MOLESKINE: Modified a bit for time to not rotate between corners for the exercises as originally planned since the cindy carry ate some time on both ends.

Now you know what you were feeling all of yesterday, but Timber has to be feeling it more than most as he went beast mode and crushed 2/3s of our pair’s reps and some of yours too! Pitmaster was knocking out reps with great form too on day one, great to have him out and to learn from his expertise in golf, whiskey, and barbecue, truly the good time trifecta.

ANNOUNCEMENTS:
– f3dads event on Saturday which was now yesterday, 77 attended!

COT:
– Prayers for Pitmaster’s friend Joe
– Prayers for G-string & his new 2.0
– Prayers for the tragedy that occurred recently there at Red Caboose Park

As always, it was an honor to be out at the pain-train, good to see some faces again and meet some new ones! Keep up the great momentum, men! You’ve got a great group and a great AO.

See You In The Gloom,
— Toothless :tooth:

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber

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Moseys and Musings

AO: the-knoll
Q: DintyMoore
PAX: AAA, morning stār, Siri, FLO, Wolfpack, El Capitan, Timber, Ex-Pat, Sparrow, Pebbles, Sooie, Bumblebee, Tonks, Fish Biscuit, Smoltz, Gabby Cat, Foxy, Bookworm (2.0)
FNGs: 1 Bookworm (2.0)
COUNT: 19
CONDITIONS: idyllic

WARMUP:
Arm circles – 10 rep
Back backs – 10 rep
Good Mornings – 5 rep
Motivators – 5 count
Willy Mays Hays – 5 count
Hip Swings – 5 count

THE THANG:
Thing 1 – HIIT x 2
Playground
30 sec work / 15 sec rest
High Knees – 30 sec
Drop Squats – 30 sec
Romanian Split Squat Left – 30 sec
Romanian Split Squat Right – 30 sec
Left Leg Negative Squat -30 sec
Right Leg Negative Squat – 30 sec
Iron Mikes – 30 sec
Squat Jumps – 30 sec

Thing 2 – Running bases
Backstop – 4 groups, 30 second reps
Super Mario’s, Bernie, Mosey, Skip between
Merkins – Home
Shoulder Taps – 1st
Carolina Dry Docks – 2nd
Plank Toe Touches – 3rd

2nd lap turned into tag game, picking up any members of group in front of you that you catch after 50 total reps

Mary to finish – 2.0 Dealers Choice

MOLESKINE:
It’s what you learn after you know it all, that counts. John wooden to Bill Walton upon graduating from UCLA. Walton passed away this week.

ANNOUNCEMENTS:
Convergence events for end of May U Pull Up Challenge – pain-train and greenmachine on Saturday.

2.0 friendly workouts Saturday afternoon in Franklin – Taco Ruck, next Tuesday at The Knoll, and next Saturday at Middle Tooth.

coworking next Wednesday.

COT:
Wrapped in prayer for various stages of life. G-string 2.0 due any moment, shooting at pain-train, fatherhood and husbandry encouragement.

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FEEL THE RHYTHM

AO: the-knoll
Q: The Merchant
PAX: AAA, caprate, DintyMoore, El Capitan, Ex-Pat, FLO, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Banker, The Merchant, Timber, Wolfpack
FNGs: None
COUNT: 15
CONDITIONS:
Sunny, clear skies, 62F
WARMUP:
Side-straddle hops, BACs, BAC BACs, motivators, WMH
THE THANG:
Cycle between different exercises along with the playlist, at your own pace

Song intros/outros are active recovery

Round 1: (Pop/Lower Body)
Verses: Squats, Choruses: Lunges, Bridge: Hold squat
Round 2: (Folk/Core)
Verses: Sit-ups, Choruses: Baby crunches, Bridge: Freddy mercury’s
Round 3: (Rock/Upper Body)
Verses: BACs, Choruses: Merkins, Bridge: Dips
MOLESKINE:
“The most important step a man can take. It’s not the first one, is it? It’s the next one. Always the next step…” -Brandon Sanderson, Oathbringer
ANNOUNCEMENTS:
May You Pull Up ending this Saturday

I forgot to record this part so I hope I’m not forgetting anything important :joy:
COT:
Thank you to all who came out for my VQ! Hopefully this will be the first of many.

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[coworking] 2ndFing while coworking in public, Bellevue Edition

AO: coworking
Q: morning stār
PAX: Ex-Pat, Sparrow, FLO, Wolfpack, The Merchant, morning stār, Three Stooges, EH (yet to be named)
FNGs: 1 EH (yet to be named)
COUNT: 8
WARMUP: get oriented and order a drink

THE THANG:
5 rounds of 25 min work session followed by 5 min walk

Found a pull up “bar” on one walk but were asked by DeSano’s not to use it again.

Lunch at Honey Fire.

ANNOUNCEMENTS:
– looking at Monday afternoon and Friday morning for next week

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Roll the Dice!

AO: the-knoll
Q: Timber
PAX: Sooie, morning stār, AAA, El Capitan, The Banker, Timber, Sparrow, Malibu, Étouffée, Pebbles, FLO, The Merchant, G-string, voucher, Ex-Pat, Bubblebee (2.0), Goliath (2.0), Monkey (2.0), Fish Biscuit (2.0), Tonks (2.0), Smoltz (2.0), Ace (2.0), Gipper (2.0), Dr. Kitty (2.0), Mocchi (2.0)
FNGs: 2 Dr. Kitty (2.0), Mocchi (2.0)
COUNT: 25
CONDITIONS: 68 degrees, dew on the grass, sun out

WARMUP: 15 SSH, 15 BACs, 15 back BACs, 10 slow squats, 5 8ct burpees

THE THANG:
Thang 1: Roll the Dice – 4 rounds, 6 exercises (merkins, iron mikes, BW squats, WWIIs, leg raises, burpees), total # on dice = total # of reps
Rd 1 – roll 1 die, Rd 2 – 2 dice, Rd 3 – 3 dice, Rd 4 – 4 dice
*thank you to G-string for being our math guy and adding up the dice!
Thang 2: Ultimate Football – like ultimate frisbee but with a football (modification: each team could select 1 “running back”), team 2 wore patriotic themed beads around their neck for identification purposes

MOLESKINE: Malibu made a glorious return and brought with him some great cosmic rays for the morning, Étouffée showed he’s a little better than Uncle Rico (Napoleon Dynomite) and can still throw the pigskin, Tonks was the best dice roller of the morning, The Banker has now introduced 6 of his 9 2.0s (where 3 away from the entire crew), Sooie brought the coffee brew, chocolate milk for the 2.0s, the patriotic beads must have weighed heavy on Team 2 as Team 1 pulled out the victory in ultimate football, RECORD # of PAX at the knoll!!!

ANNOUNCEMENTS: may-you-pull-up challenge still ongoing, coworking planned for tomorrow, The Merchant VQ next Tuesday: make plans to be there to support him!

COT: Understanding your purpose, and having a clear vision in your life/work can help you achieve greater things and help you get through difficult times. I shared the story of a wrestling match in college. The Banker and I returned to New York after attending a funeral for one of our uncles who had just passed. Emotionally exhausted from the trip home, The Banker returned to school to find out he was 12 lbs over weight. He proceeded to stay up late, wake up early, and run during any free time between classes the next day to lose that weight and make weight. During the wrestling match later that day, in heroic fashion, he pulled out a stunning and almost impossible victory, sealing the team win by pinning his opponent. He had decided to offer up the challenge for our uncle. Had he not given himself the “why” he likely wouldn’t have been able to overcome the emotional and physical exhaustion to pull off the stunning victory. This is the stuff legends are made of! May we all reflect on and remember our “why” so that when things get tough at work, or with family, we push on!!

Thanks for a great morning,
-Timber

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2ndFing while co-working in public, Bellevue edition

AO: 2ndf
Q: morning stār
PAX: FLO, Sooie, Ex-Pat, JM (yet to be named)
FNGs: 1 JM (yet to be named)
COUNT: 4
CONDITIONS: lovely

WARMUP: we all arrived at different times, but it worked out just fine.

THE THANG: 45 min work sessions and 5 min walks. Weighted Carrie’s on some of the walks.

Had a Cindy (35lb), 30lb kb and 15lb kb

Lunch at Hans Deli with awesome conversation.

MOLESKIN:
– this is the next best thing since soaked, slow cooked oatmeal (I don’t eat sliced bread)

ANNOUNCEMENTS: planning to do it same place and time next wed.

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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2ndFing while co-working in public, Bellevue Edition

AO: 2ndf
Q: morning stār
PAX: Wolfpack, FLO, Ex-Pat, morning stār
FNGs: None
COUNT: 4
4 PAX enjoyed a meal, focused productivity and intentional conversation on a fine Tuesday afternoon in Bellevue, TN.

CONDITIONS: the pizza was good, the space was spacious and the Italian music was loud

WARMUP: YHC and FLO chatted about life and work as we enjoyed our pizzas. Ex-Pat joined for the remainder of lunch. Wolfpack came later after a work call.

THE THANG: several rounds rounds of 25 min focus work time followed by 5 to 10 min walk around One Bellevue from 12:30pm to 3:30pm. Modify as necessary.

MOLESKINE:
– This was a good second iteration for those of us that work from home (alone). We intend to do this weekly, likely on Weds am.
– YHC found a coupon in an alley way to add to the pain-train inventory!

ANNOUNCEMENTS:
– We’ll do this again next week on Wed from 8am to 11am at the well, then lunch at 11.